Milk vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between milk and graham cracker
- Milk has more vitamin B12; however, graham cracker is higher in iron, manganese, vitamin B3, folate, vitamin B1, copper, fiber, and phosphorus.
- Graham cracker covers your daily iron needs 47% more than milk.
- Milk has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cookies, graham crackers, plain or honey (includes cinnamon).
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +62.3% |
| Contains less SodiumSodium | -90.4% |
| Contains more MagnesiumMagnesium | +263.6% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more IronIron | +12500% |
| Contains more CopperCopper | +1600% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +94.7% |
| Contains more ManganeseManganese | +33866.7% |
| Contains more SeleniumSelenium | +90.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +200% |
| Contains more Vitamin EVitamin E | +15000% |
| Contains more Vitamin B1Vitamin B1 | +1225% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +4673.1% |
| Contains more Vitamin B5Vitamin B5 | +16.3% |
| Contains more Vitamin B6Vitamin B6 | +321.6% |
| Contains more Vitamin KVitamin K | +14200% |
| Contains more FolateFolate | +1720% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.37 g
Fats:
0.97 g
Carbs:
4.99 g
Water:
89.92 g
Other:
0.75 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2552.5% |
| Contains more ProteinProtein | +98.5% |
| Contains more FatsFats | +992.8% |
| Contains more CarbsCarbs | +1456.3% |
| Contains more OtherOther | +121.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.633 g
Monounsaturated fat:
Mono. Fat
0.277 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -61.2% |
| Contains more Mono. FatMonounsaturated fat | +805.8% |
| Contains more Poly. FatPolyunsaturated fat | +15294.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
5.2 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.03mg | 3.78mg | 47% |
| Manganese | 0.003mg | 1.019mg | 44% |
| Polyunsaturated fat | 0.035g | 5.388g | 36% |
| Vitamin B3 | 0.093mg | 4.439mg | 27% |
| Carbs | 4.99g | 77.66g | 24% |
| Folate | 5µg | 91µg | 22% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Vitamin B1 | 0.02mg | 0.265mg | 20% |
| Starch | 46.56g | 19% | |
| Calories | 42kcal | 430kcal | 19% |
| Copper | 0.01mg | 0.17mg | 18% |
| Sodium | 44mg | 459mg | 18% |
| Fats | 0.97g | 10.6g | 15% |
| Fiber | 0g | 3.4g | 14% |
| Phosphorus | 95mg | 185mg | 13% |
| Vitamin K | 0.1µg | 14.3µg | 12% |
| Vitamin E | 0.01mg | 1.51mg | 10% |
| Vitamin B2 | 0.185mg | 0.317mg | 10% |
| Vitamin B6 | 0.037mg | 0.156mg | 9% |
| Magnesium | 11mg | 40mg | 7% |
| Protein | 3.37g | 6.69g | 7% |
| Vitamin A | 58µg | 0µg | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Monounsaturated fat | 0.277g | 2.509g | 6% |
| Vitamin D | 48IU | 0IU | 6% |
| Saturated fat | 0.633g | 1.633g | 5% |
| Selenium | 3.3µg | 6.3µg | 5% |
| Calcium | 125mg | 77mg | 5% |
| Zinc | 0.42mg | 0.96mg | 5% |
| Cholesterol | 5mg | 0mg | 2% |
| Choline | 17.7mg | 5.9mg | 2% |
| Vitamin B5 | 0.361mg | 0.42mg | 1% |
| Fructose | 0g | 0.99g | 1% |
| Potassium | 150mg | 170mg | 1% |
| Net carbs | 4.99g | 74.26g | N/A |
| Sugar | 5.2g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.143mg | 0% | |
| Isoleucine | 0.174mg | 0% | |
| Leucine | 0.319mg | 0% | |
| Lysine | 0.282mg | 0% | |
| Methionine | 0.088mg | 0% | |
| Phenylalanine | 0.174mg | 0% | |
| Valine | 0.22mg | 0% | |
| Histidine | 0.101mg | 0% | |
| Omega-3 - ALA | 0.004g | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
32%
Minerals Daily Need Coverage Score
14%
60%
Comparison summary
Which food is lower in Sugar?
Milk is lower in Sugar (difference - 19.65g)
Which food contains less Sodium?
Milk contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Milk is lower in Saturated fat (difference - 1g)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.6)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins